Glamour’s One-Month Slim-Down Plan

Glamour’s One-Month Slim-Down Plan

Who says the only way to lose weight is by running miles on the treadmill every day or becoming a Spin class devotee? Sure, cardio is helpful, but along with a healthy diet, you can also shed pounds by hitting the weights—hard. Take it from Jamie Corso, a trainer at David Barton Gym in New York City who also competes in national fitness competitions. She designed four weight-lifting workouts, all under an hour, to help you drop a dress size in four weeks. Complete each of the workouts once a week through the end of the month. Because the first three workouts focus on different muscle groups, you can do them on consecutive days. Make sure to take a rest day after the fourth workout, though. For faster results, add high-intensity interval training on your “off” days.

You’ll Need:

• a set of 5- to 10-pound dumbbells (or heavier if you have them)
• a stability ball
• a resistance band

Kelly Sherin

WORKOUT 1 (Back and Core Day)

*Complete 3 sets of each circuit before moving on to the next circuit.

Kelly Sherin

Circuit 1, Move A: Bent-Over Rows With Dumbbells

Stand with feet about shoulder-width apart and knees slightly bent, and hold a dumbbell in each hand. Bend forward at the waist (back nearly parallel to floor) with arms extended toward floor, palms facing back. Bending elbows out to the sides, slowly bring weight up to chest. Slowly lower back down. Do 12 reps.

Kelly Sherin

Circuit 1, Move B: Air Squats

Stand with feet shoulder-width apart, knees slightly bent, arms clasped at chest, palms facing in. Slowly bend knees and sit back into a squat. Squeeze glutes and return to standing. Repeat as many times as you can, as quickly as possible while maintaining good form, for 45 seconds. The goal here is to get your heart rate up.

Kelly Sherin

Circuit 2: Single-Arm Bent-Over Rows

Stand next to a bench or chair with a dumbbell in your right hand. Place left knee and hand on bench and extend right arm toward floor. Bending elbow, palm facing in, slowly bring weight up to chest. Do 10 to 12 reps on each side.

Kelly Sherin

Circuit 3, Move A: Resistance-Band Lat-Downs

Wrap a resistance band around a stable pole (you can also use a table leg or bedpost). Then lie face down on a stability ball and face the pole. Take the ends of the resistance band in each hand and extend arms straight out in front. Palms facing down, pull the resistance band toward your ears, keeping elbows out to the sides. Slowly return to start. Do 12 reps.

Kelly Sherin

Circuit 3, Move B: Jackknives on Stability Ball

Get into push-up position on the stability ball. Walk your hands forward until you’re gripping the ball with your ankles. Keeping hips down and abs engaged, roll the ball in toward your navel. Slowly release and extend back to push-up position. Do 15 to 20 reps.

Slide one handle of a resistance band under a stable pole (you can also use a table leg or bedpost). Take the other end of the band in your right hand and stand in a split stance. Keep right elbow in close to your body and drive it down and back. Then, while keeping your chest up, pull the band toward your navel, giving a slight rotation at the waist to the right. Keep core and abs engaged, release, and extend back to starting position. Alternate sides. Do 12 to 15 reps on each side.

Kelly Sherin

Circuit 4, Move B: Knee-to-Elbow Planks

Get into push-up position. Bring left knee up to left elbow, keeping core tight. Repeat on your right side. Do 15 reps on each side.

Kelly Sherin

WORKOUT 2 (Shoulders and Arms Day)

*Complete 3 sets of each circuit before moving on to the next circuit.

Circuit 1, Move B: Air Squats

Stand with feet shoulder-width apart, knees slightly bent, arms clasped at chest, palms facing in. Slowly bend knees and sit back into a squat. Squeeze glutes and return to standing. Repeat as many times as you can, as quickly as possible while maintaining good form, for 45 seconds. The goal here is to get your heart rate up.

Kelly Sherin

Circuit 2, Move A: Single-Arm Overhead Presses

Stand in a lunge, holding a dumbbell in your hand at ear level (as shown), palm facing out. Press dumbbell straight up overhead. Lower slowly and repeat. Do 10 to 12 reps on each side.

Kelly Sherin

Circuit 2, Move B: Dumbbell 21s

Stand with feet shoulder-width apart. Hold one dumbbell with both hands, arms down. With elbows slightly bent, raise dumbbell straight out in front of you, no higher than parallel to the ground. Return to start. Do 7 reps. Now bring dumbbell up to chest and press forward. Return to chest. Do 7 reps. Then, starting with dumbbell at chest level, raise straight up overhead. Return to chest. Do 7 reps.

Kelly Sherin

Circuit 3, Move A: Front Raises

Stand with feet hip-width apart, a dumbbell in each hand, arms extended straight down, palms facing thighs. With elbows slightly bent, raise dumbbell straight out in front of you, no higher than parallel to the ground. Slowly lower arms back down. Do 8 to 10 reps.

Kelly Sherin

Circuit 3, Move B: Mountain Climbers

Get into a raised push-up position. Jump left knee toward right shoulder while engaging your abs. Return to start; repeat on other side. Continue as fast as you can for 60 seconds.

Kelly Sherin

Circuit 4: Single-Arm Lateral Raises

Stand with both feet on one end of a resistance band, about 12 inches from the handle. Grab the other end in your right hand and stand straight up, keeping your right arm at your side, palm facing in. With right elbow slightly bent, raise your right arm to the side, leading with the elbow. Make sure your body is still, not swinging. Slowly return to side and repeat. Do 10 reps on each side.

Kelly Sherin

Circuit 5, Move A: Bent-Over Reverse Flies on Stability Ball

Sit on stability ball and hold a dumbbell in each hand. Bend forward at the waist, so dumbbells are behind legs, near ankles. Leading with your elbows, thumbs pointed down, raise dumbbells to the sides. Keep this movement short—dumbbells should fall just short of parallel to the ground. Return to ankles. Do 10 to 15 reps.

Kelly Sherin

Circuit 5, Move B: Plank

Get into a push-up position with forearms resting on the ground. Keep abs pulled in tight and shoulders squared. Your body should make a straight line (as shown in top photo). Hold for 60 seconds. For added difficulty, try lifting one leg off the ground (as shown in bottom photo) and switching legs at the 30-second mark.

Kelly Sherin

Circuit 6: Rear-Delt Rows With Resistance Band

Crisscross a resistance band around a stable pole (you can also use a table leg or bedpost). Sit on a stability ball and hold one end of the resistance band in each hand, palms facing each other. Keeping elbows turned out, pull the band high toward your ears, as if you were trying to pull the band apart. Slowly release. Do 10 to 12 reps.

Kelly Sherin

WORKOUT 3 (Leg Day)

*Complete 3 sets of each circuit before moving on to the next circuit.

Circuit 2: Walking Lunges

With hands on hips, take a step with your left leg and lower into a lunge. Slowly stand back up and immediately take a step with your right leg and lower into a lunge. That’s one rep. Continue walking for 10 reps. Rest for 30 seconds.

Kelly Sherin

Circuit 3, Move A: Reverse Lunges

Hold a dumbbell in each hand. Stand with feet shoulder-width apart, knees slightly bent, arms extended by sides, palms facing in. Slowly lunge back left foot bending at both knees, keeping front knee at a 90-degree angle. Complete one side before moving on to the other leg. Do 10 reps on each side.

Kelly Sherin

Circuit 3, Move B: Stiff-Leg Dead Lifts

Stand with feet hip-width apart, knees locked, arms straight down in front of you, holding a dumbbell in each hand, palms facing back. Bend at the waist and, maintaining a flat back, reach arms toward the floor; pause, then return to start and squeeze your glutes on the way back up. Do 12 to 15 reps.

Kelly Sherin

Circuit 4, Move A: Sumo Squats

Stand, holding a dumbbell with both hands, with feet slightly wider than hip-width apart, toes turned out. Keeping shoulders back and chest up, lower into a squat. Return to a standing position. Do 15 reps.

Kelly Sherin

Circuit 4, Move B: Dead Lifts

Stand with feet hip-width apart, knees slightly bent, arms straight down in front of you, holding a dumbbell in each hand, palms facing thighs. Bend at the waist and, maintaining a flat back, reach arms toward the floor; pause, then return to starting position and squeeze glutes on the way back up. Do 12 to 15 reps.

Kelly Sherin

Circuit 5, Move A: Bulgarian Split Squats

Stand two to three feet in front of a bench or chair with your back to it. Hold a dumbbell in each hand, arms by your side, palms facing in. Lift left leg behind you with toes resting on the bench. Bend right knee and lower into a lunge. Slowly, and with your toes still on the bench, stand up, squeezing glutes at the top. Repeat for 12 reps, then switch sides and do the same thing on the other leg.

Kelly Sherin

Circuit 5, Move B: Step-Ups

Stand facing a bench or step, holding a dumbbell in each hand, arms at your sides, palms facing in. Step up on the bench with your right foot and lift your left leg up behind you. Step down slowly with left leg, keeping right leg on the bench. Repeat for 12 reps, then switch sides and do the same on the other leg.

Kelly Sherin

WORKOUT 4 (Full-Body Day)

*Complete 3 sets of each circuit before moving on to the next circuit.

Kelly Sherin

Circuit 1, Move A: Stability-Ball Chest-Presses

Sit on stability ball and walk out so your head and shoulder blades are resting on the ball. Lift your hips by contracting glutes to make a bridge. (Your feet should be shoulder-width apart.) Bring the dumbbells to your shoulders, palms facing out. Then extend arms over your chest and bring the dumbbells together. Lower the weights back to starting position and repeat. Do 12 to 15 reps.

Kelly Sherin

Circuit 1, Move B: Russian Twists

Sit with knees slightly bent, heels on floor, holding a dumbbell in front of chest. Lean back until you feel abs engage and lift feet off floor. Twist right and touch the dumbbell to floor; repeat, twisting left; that’s one rep. Do 15 reps.

Kelly Sherin

Circuit 2, Move A: Stability-Ball Dumbbell Flies

Sit on stability ball and walk out so your head and shoulder blades are resting on the ball. Lift your hips by contracting glutes to make a bridge. (Your feet should be shoulder-width apart.) With a dumbbell in each hand, palms facing in, extend arms above chest. Slightly bend elbows while opening and internally rotating shoulders, keeping elbows at side. Do 12 to 15 reps.

Kelly Sherin

Circuit 2, Move B: Squat and Arnold Press

Hold a dumbbell in each hand. Stand with feet shoulder-width apart, knees slightly bent, arms curled to shoulders, palms facing in. Slowly bend knees and sit back into a squat. Return to a standing position, pressing the dumbbells overhead, palms rotating to face outward. Slowly lower dumbbells back to shoulders and repeat. Do 12 to 15 reps.

Circuit 3, Move B: Step-Ups With One-Arm Presses

Stand facing a bench or step, holding a dumbbell in your left hand at your shoulder, palm facing in. Step up on the bench with right foot and lift left leg up behind you; raise the dumbbell into an overhead press. Slowly step down with left foot first, returning the dumbbell back to starting position. Do 10 reps. Repeat on the other side.

Kelly Sherin

Circuit 4, Move A: Kickbacks

Stand in a split stance and place left arm on a ledge (or a table or back of chair). Hold dumbbell in your right hand, palm facing in. Bend elbow, bringing dumbbell up toward hip. Maintaining a flat back, extend right arm straight back. Slowly return to starting position. Do 12 to 15 reps on each side.

Circuit 5, Move A: Bicep Curls With Resistance Band

Stand on the middle of a resistance band with both feet and hold one end of the band in each hand at waist height; elbows should be tucked in, palms facing up. Keeping elbows tight to sides, curl the ends of the band toward shoulders, and hold for a beat. Slowly lower arms back to waist height. Do 12 reps.

Kelly Sherin

Circuit 5, Move B: Hammer Curls With Dumbbells

Stand and hold dumbbells in each hand, with palms facing toward each other. Bend arms (keeping elbows glued to your side) and raise the dumbbells so they tap the front of your shoulders. Slowly lower back down. Do 12 to 15 reps.